10 Foods to Boost Senior Bone Health

by | May 15, 2023 | Senior Fitness & Nutrition

With age, bones begin to lose calcium at a higher rate, and the rate of calcium absorption can slow. Bone health is an important part of mobility, which is why it’s important for seniors to eat foods that are high in calcium and vitamin D. Following are ten bone-fortifying foods to encourage your senior loved one to eat. 

1. Greens 

A few examples of greens include kale, collard greens, turnip greens, spinach, and bok choy. These leafy green vegetables contain calcium and vitamin K, both of which reduce the risk of developing osteoporosis. 

Eating nutritious foods is essential for helping seniors live longer and healthier lives. Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional homecare. InCasa Home Care Services is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life.

2. Grapefruit & Oranges 

Vitamin C has been shown to prevent bone loss. Most citrus fruits contain large amounts of this vitamin, although grapefruit has slightly more vitamin C than oranges.

3. Canned Salmon 

The small bones included in canned salmon are loaded with calcium. Salmon and other fatty fish also have vitamin D, which allows the body to use calcium efficiently. 

Older adults may require assistance preparing nutritious meals. If your aging loved one needs occasional help with bathing, grooming, cooking, or other basic household tasks, or if you need time to attend to important personal matters, reach out to InCasa Home Care Services, a leading provider of home care. Edmonton seniors can maintain their independence while living at home with the help of our reliable in-home caregivers.

4. Almond Butter

This slightly sweet nutty spread has high amounts of calcium and potassium. Both nutrients are essential for building and maintaining strong bones. 

5. Tofu

One half-cup of calcium-enriched tofu has more calcium than a full cup of milk. The isoflavones in soy may also prevent bone disease in women after menopause. 

6. Yogurt

Eating one cup of yogurt can be a great way to get calcium and vitamin D. Beware of Greek yogurt, though, as it has less calcium and vitamin D than regular yogurt. 

7. Cheese

Seniors only need 1.5 ounces of cheese to meet 30 percent of their daily calcium requirements. Some cheeses have more calcium than others, so make sure to read the labels. 

8. Sardines

These little tightly packed fish have high levels of vitamin D and calcium. They’re also versatile and can be incorporated into a number of dishes. 

9. Fortified Cereals

Many breakfast cereals have high amounts of vitamin D. Check the box to see if your loved one’s cereal has been fortified with vitamin D and that he or she is eating a healthy brand. 

10. Bananas

Mounting evidence suggests potassium-rich foods like bananas can enhance calcium absorption. 

Family caregivers might find it difficult to prepare healthy meals for their loved ones every day while also managing their personal responsibilities. When considering in-home care, Edmonton, AB, families should make sure their senior loved ones have the resources they need to maintain their independence and remain healthy. Trusted in-home care professionals can assist seniors with daily tasks like cooking, bathing, and exercise, and they can also encourage them to focus on healthier lifestyle habits. Call InCasa Home Care Services at 587-609-6854 to learn more about our flexible and customizable senior care plans.

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